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Low-carb diets are often used for weight loss. A study published in a 2009 edition of “Diabetes” reports that eight-week, reduced-calorie, low-carb diets produce a significant weight loss in overweight and obese subjects. Another study published in a 2012 edition of “Physiology and Behavior” reports when combined with high amounts of protein, energy-restricted, low-carb diets are associated with weight and fat loss. When you decrease your carbohydrate intake, you’ll likely have to increase the percentage of your calories from protein and dietary fat.

Weight Loss

When using a low-carb diet for weight loss, you must also reduce your total calorie intake. Lowering your intake by 500 to 1,000 calories a day should help you lose 1 to 2 pounds per week, according to the Centers for Disease Control and Prevention. Effective weight-loss diets often contain 1,000 to 1,600 calories daily for women and 1,200 to 1,600 calories a day for most men, according to the National Heart, Lung, and Blood Institute.

Institute of Medicine Recommendations

Regardless of your carb intake, the Institute of Medicine recommends you obtain 20 to 35 percent of your calories from dietary fat. Since fats provide 9 calories per gram, this is equivalent to consuming 31 to 54 grams of fat daily when following a 1,400-calorie, weight-loss diet. Your specific, individualized fat intake will vary based on how much protein and carbs you consume.

Carb Requirements

Most low-carb diets generally contain 50 to 150 grams of carbs daily, according to MayoClinic.com. The Institute of Medicine recommends adults consume at least 130 grams of carbs each day. Since carbohydrates provide 4 calories per gram, 130 grams is equivalent to about 37 percent of your total calorie intake when following a 1,400-calorie meal plan. Obtain your carbs from healthy sources, such as whole grains, legumes, fruits, vegetables, nuts, seeds, low-fat milk and yogurt. Avoid refined grains, sweets, added sugars and sugary drinks, such as soda.

About the Author

Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.